Don’t be fooled by hype about saturated fats

Chris Nevin-woods
Public Health

Published: June 28, 2014;Last modified: June 28, 2014 11:30PM

Let’s talk about saturated fats.

There has been plenty of hoopla lately about this topic in the press. A recent story in Time magazine featured a huge picture of a butter stick on the cover and the headline: “Scientists labeled fat the enemy. Why they were wrong.”

Recent books and a highly publicized study are being interpreted as saying fatty foods are not bad for the heart. In fact, author Nina Teicholz, has written a book titled “The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet.”

Unfortunately, these publications could cause a lot of damage and are a move backward in keeping Americans healthy. If something looks too good to be true, it probably is. The medical profession has not misled us for years in terms of heart health and the risks of fats.

So what happened? Saturated fat consumption dropped by 11 percent since the 1970s, but consumption of carbohydrates increased by 25 percent. After recommendations came out on the importance of cutting down on saturated fats for heart health, many people replaced foods high in saturated fats with carbs.

Carbs include starches and sugars and are in beans and apples, as well as pretzels and soda. Refined carbs are in white bread, pasta and sugary baked goods. In order to sell these products, manufacturers labeled junk food products as low-fat, but hidden was all the added sugar and corn syrup. Corn syrup is in almost everything now.

All of this has led to an increase in calorie intake. People also traded saturated fats for dangerous trans fats after manufacturers’ use of partially hydrogenated vegetable oils in processed foods started in the late 1980s.

My recommendation is to go with credible, expert opinion and recognized medical standards of care and nutrition; don’t be swayed by what you see on TV or read in magazines. There is still a lot to learn about saturated fats, but the key is to focus on foods and not just individual nutrients.

In order to be healthy and live a long life:

Be physically active most days of the week.

Eat more fish (especially fatty fish like salmon) and chicken.

Eat vegetables, fruit and low-fat dairy products.

Eat reasonable amounts of whole grains and fewer refined carbs.

Drink primarily water.

In terms of fats, avoid saturated and trans fats and eat more monounsaturated fatty acids (olive and canola oil, avocados, and nuts) and omega-3 and -6 polyunsaturated fatty acids. Omega-3s are in fish, walnuts, flaxseed and canola oil. Omega-6s are in many vegetable oils.

If you want a good diet with evidence behind it, try the Mediterranean or the DASH diet; ask your doctor. Following a healthy diet doesn’t mean you cannot have an occasional soda, dessert, hamburger or ice cream; just remember the word — occasionally!

Dr. Christine Nevin-Woods, director of the Pueblo City-County Health Department, has both a medical degree and a master’s degree in public health and preventive medicine.